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–+ servings

Easy Cheap Healthy Meals

A vibrant dish packed with colorful vegetables and tender grains, perfect for busy weeknights and casual gatherings.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Healthy, Vegetarian
Calories: 350
Ingredients Method Nutrition Notes

Ingredients
  

For the Base
  • 1 cup Brown Rice a versatile whole grain that provides fiber and keeps you full.
  • 1 can Canned Black Beans a budget-friendly protein source that adds creaminess and flavor.
  • 1 can Diced Tomatoes fresh or canned, they bring a burst of sweetness and acidity to balance the dish.
For the Vegetables
  • 1 cup Bell Peppers colorful additions that enhance both nutrition and visual appeal.
  • 2 cups Spinach packed with vitamins, it wilts beautifully into the mix.
  • 1 medium Onion sautéing this aromatic adds depth and richness.
For Seasoning
  • 1 teaspoon Garlic Powder a quick way to add flavor.
  • 1 teaspoon Cumin this warm spice enhances the earthy flavors.
  • to taste Salt & Pepper essential for balancing all the flavors.

Method
 

Preparation
  1. Gather Ingredients: Start by collecting all your fresh ingredients—vegetables, grains, and proteins.
  2. Prep Vegetables: Chop your chosen vegetables into bite-sized pieces.
  3. Cook Grains: In a pot, bring water to a boil and add your grains. Reduce heat and simmer for about 15-20 minutes until fluffy and tender.
  4. Sauté Vegetables: Heat a tablespoon of oil in a large skillet over medium heat. Add the chopped vegetables and sauté for about 5-7 minutes until they are tender.
  5. Combine Ingredients: Once the grains are cooked, add them to the skillet with the sautéed vegetables. Stir everything together gently for another 2-3 minutes.
  6. Season Well: Sprinkle in salt, pepper, and any herbs or spices you love. Taste test to ensure it’s just right.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 60gProtein: 15gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 300mgPotassium: 600mgFiber: 10gSugar: 3gVitamin A: 50IUVitamin C: 70mgCalcium: 6mgIron: 15mg

Notes

Serve with a squeeze of lemon juice for an extra zing!

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